Get a Defined Chest

What you are about to read will stimulate the kind of muscular
development necessary to generate slabs of pectoral beef! We are talking about a chest that is rock
hard with striations and a shelf atop that your hot ass girlfriend can rest her
martini on between your sets. This
program will help you develop a chest that would make Greek gods jealous.
Before you jump into this program though it
is important to understand what you have done to this point and why this
program is different and will take your physique to a new level.

Let’s look at what you have done so far to get that granite
chest?

Here’s my guess...First you did
three sets of 6-8 reps on flat bench with a barbell to build mass. You followed that
with three sets of 8-10 on
inline bench. Following that you did
dumbbell flies for three sets of 10-12.Then on a big chest day you threw in some decline bench.
Am I close?You can’t figure out why your chest isn't growing. There is a good reason.
That program sucks!

That is the perfect program to grow ant hills or ski slopes
with nipples. That program will not
build a massive chest with the pecs that should be discovered on an ancient
statue of a gladiator. Read on and take
notes...put the following in your workout log NOW. Stick to it and be intense if you want
results!

THE PROGRAM

General warm-up: 5-10 minutes on the treadmill or bike

Musculature specific warm-up 2 x 10-20 pushups

5x8 Plyometric Pushups

4x15-20 Incline DMB Bench Press

4x15-20 Incline Cable Fly

3x10-20 Weighted Dips

3x15-20 Barbell Bench

1x MAX REPS Pushups (Feet up)

1xMAX REPS Pushups (Hands on Bar)

General Warm-Up: 5-10 minutes on the treadmill or bike

When doing any resistance training exercise program you are
doing it to cause muscular adaptation.
In order to make that happen you are going to be putting the muscles
under extreme stress. If you do this
without prepping the muscles you risk injury and major setbacks in your
training. For this reason, anytime you
engage in extreme results oriented training you must start with a general warm-up
and prepare the body to grow. Hop on a
bike/treadmill/or elliptical and get your ass moving for AT LEAST five minutes
but NO MORE than ten minutes. If you
don’t go for at least five minutes your body won’t be warm and ready and if you
go for more than ten you will expend too much valuable energy on your warm-up.

Musculature Specific Warm-up

Once you have done a general warm up it is time to engage
the musculature that is to be tested to the extreme. It is also vital to get the synovial fluid
moving so your joints involved in the workout are ready to bear the stresses
that they are about to undergo. In the
musculature specific workout you will be doing a relatively easy movement that
is similar to all other movements in the workout routine. For the chest workout
that is a basic push-up. This is not to
failure, it is just enough reps to start to feel the muscles pump we are about
to abuse! This is just a couple sets of
10-20 reps to finish getting prepped for a massive workout.

5x6-8 Plyometric Pushups

For years you have been working the slow twitch muscle
fibers in the chest. I have news for
you...you have neglected a major growth opportunity by not focusing more on the fast
twitch muscles in the chest. What does
that mean? It’s time to add plyometric
training to your chest development. Five sets of 6-8 reps of Plyometric Pushups. When performing these pushups make sure your
hands leave the ground on each rep. This
ensures you are exploding off the ground.That is a result of the fast twitch muscle fibers firing on all
cylinders. This will be a blast to the
chest and stimulate new growth that you have been missing out on for
years. A great way to do these pushups is
with a clapping motion while in the air to make sure you are getting serious
"hang-time" for serious results. Rest
30-45 seconds between sets. This is
enough time to regroup but not too much that you lose your rhythm. As soon as you have done these chest
blasters it is time to move on!

4x15-20 Incline DMB Bench Press

In order to develop a chest that will make all other men
envious you MUST fill out the upper chest.How do you do that? Focus
considerable efforts on exercises that develop the upper chest early in the
workout. Doing this exercise early is a
great way to be sure to stimulate the right musculature early when you have the
energy to create the greatest adaptation.The Incline DMB Bench Press is one of the best exercises to build the
chest. The dumbbells allow for a natural
range of motion that is easier on the shoulders and allows a great range of
motion with superior squeeze. These
attributes are essential in any exercise for full muscular involvement. In this movement the dumbbells will move from
the armpits and press up and together above the shoulders when at the top of
the range of motion. You can have them
touch at the top or not. The important
thing to remember here is to squeeze the pecs as you press through the ROM (range
of motion). You should feel the full
pec becoming engorged with muscle pumping blood during this movement when you
are doing it properly. The pump is
amazing!

4x15-20 Incline Cable Fly

You are now ready to continue the assault on the upper
chest. Place the origin of the cables at
mid-thigh height. Grab those handles and
get ready for an intense chest blast.With an upward sweeping motion "scoop and squeeze" the handles
forward. Scoop upward and inward with
the arms as you squeeze every single fiber in the chest. Let the arms stretch back to the starting
position and repeat for the 15-20 reps.

Tip: the palms will
remain facing upward for the duration of the movement. Squeeze the pinkies of each hand towards one
another.

Congratulations!After completing those sets the upper chest will be screaming and you
will be well on your way to the fullest looking chest you have ever had!

3x10-20 Weighted Dips

Now that you have blasted the upper chest it is time to
bring the rest of the pecs into the game.Grab your weight belt and throw some plates on the chain and get to it. It’s time for weighted dips. None of your grandma dips here. This is all about deep reps (upper arms
parallel or slightly deeper than parallel) and completely engulfing the chest
muscles in burn as you press up and flex with each rep. You must feel the stretch as you lower into
the dip and feel the rock hard squeeze in the chest as you press up. If you fail to get this feeling you are short
changing yourself and delaying your results.Knock out your three sets of 10-20 reps.

3x15-20 Barbell Bench "The Binky"

At this point your chest is going to be like granite...Solid
Pump! You have been wondering where the
flat bench is. Well here is your
security blanket "The Binky." You will
now do three sets of standard barbell bench press. Be forewarned you will need a lighter weight
than you typically would. A spotter is
recommended. At this point your chest
should be nearly shot. Now that you have
your spotter in place use a weight about 50-60% of what you would usually use
for your typical set of 10 reps and get to work. This seems like it would be too light but
trust me. By the time you get to the
third set your chest is going to be screaming for a break! Three sets of 15-20 reps and you are going to
feel great! You have nearly finished the workout. Now it’s time to get back to bodyweight
exercises for the wrap up.

1x MAX REPS Pushups (Feet up)

With as short of break as possible you will transition from
the Barbell Bench Press to this Pushup exercise. Just when you thought the upper chest was
done...Put your feet up on a bench and your hands on the floor. The key here is full range of motion. Drop the chest all the way to the floor and
then press back up. This is only one set
so don’t be a wuss. Do as many reps as
you possibly can. Once you cannot press
up for any more reps roll to your side (because at this point your arms should
be worthless when it comes to supporting you) and get back to your feet. You are now ready for the final exercise.

1xMAX REPS Pushups (Hands on Bar)

Put your hands on a bar that is set at hip height. Keep your body flat and rep out the final set
of pushups for this program. This is an
easier variation on the pushup and is designed to pump massive amounts of blood
into the pecs for the final pump. You
should be going for a huge number of reps here. This is the absolute final set so give it your all and make change
happen for you!

Workout complete!

Stretch and refuel with quality protein, carbs, and healthy fats. Do this workout once or twice a week
depending on your schedule. Stick to it
and you will feel the difference and they will see the change. This workout is the perfect way for you to
develop that granite Greek god chest you have always wanted. Now I have given you the plan, the rest is up
to you. Will you follow it and bring the
intensity?